ALSO READ: Why it is harder for Indians to diet
Prioritise protein intake
As men age, muscle mass naturally declines, making protein an essential part of the diet to maintain muscle health and strength.Incorporate lean proteins such as chicken, fish, turkey, and plant-based options like lentils and beans. Greek yoghurt, eggs, and nuts are also excellent sources of protein that can help in muscle maintenance and repair.
ALSO READ: Healthy eating tips for men of all age groups
Include healthy fats
Healthy fats are crucial for heart health, brain function, and overall well-being. Men over 40 should focus on incorporating sources of omega-3 fatty acids and monounsaturated fats into their diet. Foods rich in healthy fats include avocados, olive oil, flaxseeds, chia seeds, walnuts, and fatty fish like salmon and mackerel. These fats help reduce inflammation and support cardiovascular health.
ALSO READ: 9 foods men should start including in their diet in 30s
Eat a variety of fruits and vegetables
A diverse intake of fruits and vegetables provides essential vitamins, minerals, and antioxidants that are vital for preventing chronic diseases and boosting the immune system. Aim to fill half your plate with a colourful array of vegetables and fruits. Leafy greens like spinach and kale, berries, citrus fruits, and cruciferous vegetables like broccoli and brussels sprouts are particularly beneficial.
ALSO READ: Diet tips and food habits men in their 40s should follow to stay fit and healthy
Choose whole grains
Whole grains are a healthier option compared to refined grains as they contain more fibre and nutrients. Fibre is important for digestive health, maintaining healthy blood sugar levels, and reducing the risk of heart disease. Include whole grains such as quinoa, brown rice, oats, barley, and whole wheat products in your diet to reap these benefits.
How to have a healthy relationship with food
Limit processed foods and sugars
Processed foods and sugary items can lead to weight gain, increased blood sugar levels, and a higher risk of chronic diseases such as diabetes and heart disease. Men over 40 should minimise their intake of processed snacks, sugary beverages, and high-sugar desserts. Instead, opt for whole, unprocessed foods and natural sweeteners like honey or fruit when needed.
ALSO READ: Diet tips and food habits men in their 40s should follow to stay fit and healthy
Stay hydrated
Proper hydration is essential for overall health, aiding in digestion, nutrient absorption, and maintaining energy levels. Men should aim to drink at least 8-10 glasses of water daily. Hydrating foods like cucumbers, watermelon, and citrus fruits can also contribute to fluid intake. Limit caffeine and alcohol, as they can lead to dehydration.
ALSO READ: 15 foods 40 plus men must have daily for stamina and strength
Men over 40 can significantly enhance their quality of life by prioritising protein, incorporating healthy fats, eating a variety of fruits and vegetables, choosing whole grains, limiting processed foods and sugars, staying hydrated, and considering appropriate supplements. These dietary adjustments can lead to improved health outcomes and a more vibrant, active lifestyle.
(Images courtesy: Canva)
This article was originally published by a timesofindia.indiatimes.com . Read the Original article here. .